A Basic Approach to Adjusting "The Core"

Summary

This video discusses how to improve torso posture by visualizing a tall, narrow 'X' on the front of the pelvis and rib cage. It explains how improper movements push the lower ribs and abdomen forward, leading to poor posture. To correct this, one must narrow the lower ribs, engage the transversus abdominis, and lift the rib cage while drawing the abdomen back. The video emphasizes the importance of visual feedback for retraining the body. By making these adjustments, the fascia and muscles work more efficiently. The next topic will explore how posture influences breathing habits.

Takeaways

• 🔄 The concept of a tall and narrow X is introduced to improve torso posture.
• ⚠️ Many people have a wide and short X due to poor posture, pushing the belly forward and angling the rib cage and pelvis.
• 🏋️‍♂️ To improve posture, the lower ribs need to be narrowed at the front, and the abdomen should be drawn back.
• 💪 Engaging the transversus abdominis is crucial to prevent habitual movements that push the lower ribs and pelvis forward.
• 📏 Stretching the thoracolumbar fascia while narrowing the lower rib cage helps align the body.
• 📈 Simply pulling the rib cage back will worsen the posture by widening the lower ribs; instead, the whole rib cage should be lifted upward.
• 🧠 Using the abdominal muscles in new ways might feel uncomfortable at first, but it leads to long-term improvements.
• ⏳ Retraining posture requires time and repetition to make lasting changes in mind and tissues.
• 👁️ Visual feedback is essential to monitor the movements, as you might not feel if you're doing them correctly.
• 💡 Next week's focus will be on breathing, building on the connection between posture and breathing efficiency.

Q & A

What is the basic concept being introduced in the script?

The script introduces the concept of imagining an X at the front of the pelvis and rib cage to visualize how the internal and external obliques, along with abdominal fascia, affect torso posture. The aim is to narrow and elongate this X shape by adjusting the position of the rib cage and pelvis.

What are the negative consequences of a wide and short X in the torso?

A wide and short X results in the belly being pushed forward, with the rib cage and pelvis angled improperly. This can lead to poor posture and inefficient movement, as well as imbalances in muscle engagement.

How can we narrow the X in the torso?

While we cannot narrow the pelvis, we can narrow the lower ribs at the front. This involves drawing the abdomen back and preventing habitual forward movements of the lower ribs and pelvis. Engaging the transversus abdominis helps achieve this effect.

What is the role of the thoracolumbar fascia in this process?

The thoracolumbar fascia plays a key role in widening the back while narrowing the lower end of the rib cage. Pulling on this fascia, along with the abdominal fascia, creates balance in the torso, supporting proper posture and movement.

Why is moving the rib cage up in space important?

Lifting the rib cage up in space helps straighten the back and ensures that the fascia at both the front and back of the torso is properly stretched from top to bottom. This movement aids in correcting posture and avoiding a widened and shortened X shape.

What common mistake should people avoid when lifting the rib cage?

A common mistake is pulling the top of the rib cage backward, which pushes the lower ribs forward and recreates the wide and short X shape. Instead, the top of the rib cage should stay forward while the entire rib cage lifts.

How should the abdominal musculature be engaged during this movement?

The abdominal musculature should be engaged in a way that draws the abdomen back while lifting the rib cage. This will likely feel different and uncomfortable at first, but it is essential for retraining the body for proper posture.

What is the importance of visual feedback in this process?

Visual feedback is critical because it is difficult to feel subtle shifts in the rib cage or abdomen. Without seeing what is happening, people are likely to misinterpret their movements and perform them incorrectly.

What is the long-term benefit of practicing these movements?

Over time, practicing these movements will retrain the mind and tissues, making the gesture of narrowing the X and improving posture feel more natural and less strenuous.

What connection does the speaker hint at for the next lesson regarding breathing?

The speaker suggests that poor posture, particularly the positioning of the rib cage and abdomen, is a major contributor to poor breathing habits. Improving posture, especially by achieving a tall and narrow X, can enhance breathing efficiency.

Outlines

00:00

🔄 Improving Torso Posture: The X Shape Concept

This paragraph introduces a method to improve torso posture by imagining an 'X' at the front of the pelvis and rib cage. The wide and short X, caused by widening the lower ribs and dropping the rib cage, leads to poor posture. The goal is to create a tall, narrow X by narrowing the lower ribs and pulling the abdomen back. The transversus abdominis and thoracolumbar fascia are key muscles involved in this process.

📏 Correcting Rib Cage Movements

The key to improving posture is not just pulling the abdomen back but coordinating this movement with lifting the rib cage. This prevents a common mistake: pulling the top of the rib cage back, which pushes the lower ribs forward. Instead, the rib cage should be lifted in its entirety, with the abdomen drawn back to create a tall, narrow X.

💪 Engaging New Abdominal Movements

This section emphasizes the need to use abdominal muscles differently, which may feel uncomfortable initially. Since posture issues already cause discomfort, changing how the body moves can lead to a more functional posture in the long term. The focus is on overcoming initial discomfort for lasting benefits.

🎯 Performing the Movement Correctly

The author advises performing the posture adjustment in one smooth gesture, lifting the rib cage, narrowing the ribs, and pulling back the abdomen. The movement won’t stick immediately, but with time and repetition, the fascia and muscles will adjust, making the movement more natural and efficient.

👁️ Importance of Visual Feedback

Visual feedback is essential when making these adjustments, as it's easy to misjudge the movement of the rib cage. Without seeing what’s happening, there's a risk of making mistakes. The paragraph stresses the need to observe oneself to ensure proper form.

❌ Avoiding the Wide Short X

The core takeaway from this video segment is to avoid creating a wide, short X at the front of the body. Instead, aim for a tall, narrow X with the abdomen drawn back. This will ultimately lead to better posture and torso alignment.

🌬️ Linking Posture and Breathing

The paragraph previews the next topic on breathing, linking it to the posture problems discussed. The improper posture that creates a wide, short X also negatively affects breathing. The speaker will explore the reasons for poor breathing habits and how to fix them in the next session.

Keywords

💡Torso

The torso refers to the central part of the body, excluding the limbs and head. In the video, it is a focus of the discussion, as the speaker is addressing how to properly align and adjust the posture of the torso to improve function and reduce discomfort. The goal is to correct habitual misalignments and improve posture.

💡X shape

The X shape represents the alignment of the rib cage and pelvis. The video explains that most people have a wide and short X due to poor posture, causing the belly to push forward and the rib cage to tilt back. The goal is to create a tall and narrow X to correct this imbalance and achieve better posture.

💡Obliques

The obliques are muscles located on the sides of the abdomen, responsible for rotating and bending the torso. The video emphasizes the role of the internal and external obliques in shaping the X at the front of the body. Proper engagement of these muscles can help in creating the desired tall, narrow X.

💡Transversus abdominis

The transversus abdominis is a deep abdominal muscle that plays a key role in stabilizing the core. In the video, it is highlighted as crucial for preventing the lower ribs and pelvis from pushing forward. Engaging this muscle helps draw the abdomen back, which is part of the corrective posture movement.

💡Rib cage

The rib cage is the structure made up of ribs that protects the thoracic cavity. In the video, adjusting the position of the rib cage is essential to achieving a better posture. Lifting the rib cage without pulling the top backward is a key movement to lengthen and narrow the X shape, contributing to overall torso alignment.

💡Pelvis

The pelvis is the lower part of the torso that supports the spine and the upper body. The video mentions that although the pelvis cannot be narrowed, it plays a role in posture correction by aligning with the rib cage to form a tall, narrow X. Keeping the pelvis in the correct position helps to avoid misalignment.

💡Fascia

Fascia is the connective tissue that surrounds muscles and organs, providing structural support. The video discusses both the thoracolumbar fascia at the back and the fascia at the front of the abdomen. Properly engaging and stretching these fascial tissues helps to improve posture and allows muscles to work more efficiently.

💡Abdomen

The abdomen is the area of the body between the chest and the pelvis. In the video, drawing the abdomen back is a key action in creating a better posture. This movement helps narrow the lower ribs and align the torso correctly. It requires engaging the abdominal muscles, particularly the transversus abdominis.

💡Posture

Posture refers to the way the body is positioned when sitting, standing, or moving. The video’s central message revolves around correcting poor posture by creating a tall and narrow X shape in the torso, which involves proper alignment of the rib cage, abdomen, and pelvis. Good posture helps alleviate discomfort and improve body function.

💡Visual feedback

Visual feedback refers to using mirrors or other visual aids to see how your body is aligned. The video stresses the importance of visual feedback in posture correction, as it’s easy to misinterpret how the rib cage and abdomen are positioned without seeing it directly. This feedback helps ensure that the adjustments being made are correct.

Highlights

Using an X shape at the front of the pelvis and rib cage represents the internal and external obliques and abdominal fascia.

Most people create a wide and short X by widening the lower ribs and dropping the rib cage, causing poor posture.

The goal is to create a tall and narrow X, which can be achieved by narrowing the lower ribs and drawing the abdomen back.

Habitual movements, such as pushing the lower ribs and pelvis forward, need to be inhibited by engaging the transversus abdominis.

The thoracolumbar fascia and abdominal fascia are stretched when pulling the thoracolumbar fascia and narrowing the lower rib cage.

Moving the abdomen back alone won’t fix posture; the entire rib cage must also be lifted up in space.

Pulling the top of the rib cage back when lifting will result in a widened and shortened X, negating progress.

The correct approach is to lift the rib cage while keeping the top of the rib cage forward and drawing the abdomen back.

Engaging the abdominal musculature differently is essential, though it may feel uncomfortable at first.

Retraining the mind and tissues is key to getting the fascia and musculature working properly for better posture.

The movement to create a tall, narrow X should be done in one distinct gesture, then relaxed to maintain the new posture.

Visual feedback is crucial; it's difficult to feel when you’re doing the movement incorrectly without seeing it.

The tall, narrow X improves the function of the body and is part of the solution to poor breathing habits.

Postural issues related to a wide, short X are closely tied to poor breathing habits, and addressing posture helps with breathing.

Next week's session will focus on breathing and why many people struggle with it.

Transcripts

let's look at a basic concept we can use

to change the Torso for the

better we can imagine an X at the front

of the pelvis and rib cage like this

essentially representing the effect of

the internal and external obliques and

abdominal fascia most people are making

this ax wide and short by widening the

lower ribs and dropping the rib cage in

space this results in the Belly being

pushed forward and the rib cage and

pelvis being angled we want this ax to

be tall and narrow we can't narrow the

pelvis but we can narrow the lower ribs

at the front in practice we will also

need to draw the abdomen back in space

as part of what's Happening Here is the

lower ribs and the front of the pelvis

are being pushed

forward those are habitual movements

that need to be inhibited that is

prevented by engaging the transversus

abdominis we will further narrow the X

but at the same time we will pull on the

thoracal lumbar fascia at the back

widening it these poles around the body

will stretch both the thoracal lumbar

fascia and the fascia at the front of

the abdomen while narrowing the lower

end of the rib cage but the movement of

the abdomen back is not alone going to

produce a good result we have to

coordinate with the this narrowing a

movement of the whole rib cage up in

space this upward movement will help

straighten the back and allow the fascia

at both the front and back of the Torso

to be taught top to bottom the problem

is that most people's first inclination

when lifting their rib cage is to pull

the top of their rib cage back this will

push the lower ribs forward and we will

be back to a widened and shortened X we

need need to keep the top of the rib

cage forward and lift the entire rib

cage while drawing the abdomen back this

will of course demand that you use your

abdominal musculature in a very

different way than you might be used to

it may be uncomfortable at first but if

you're looking to fix your posture

you're probably already a bit

uncomfortable in one way or another so

why not be uncomfortable in a way that

makes sense and will ultimately allow

the body to function as it's supposed to

I'll add two key things to consider here

first when you make the movements to

make a tall narrow X that is lifting the

rib cage narrowing the lower ribs at the

front and drawing back the abdomen you

want to put those movements into action

in one distinct gesture and then you

want to let go of the force you may have

put into the gesture while trying to

keep the Torso as it is it's not going

to stick after one try but you can

retrain your mind and your tissues it

just takes

time if you're using these directions

you will start to get the fascia working

properly and that will make the

musculature work more efficiently

meaning this gesture won't always be as

hard as it may seem at

first the other major point I must

reiterate is that you need to get visual

feedback of what you're doing you will

not feel that the top of your rib cage

went back or that your lower rib cage

went forward there are no words I can

say that can fully convey this you

simply need to see what you're doing if

you don't you will almost certainly

misapprehend what's happening and end up

doing something wrong so there it is in

simple terms we don't want a wide short

X we want a tall narrow X at the front

of the body with the abdomen drawn back

next week we'll take a look at breathing

many people want to know how to breathe

better but less often do they ask why we

don't breathe well to begin with in a

way we just examined a large part of the

problem that is causing poor breathing

habits so consider the connection then

join me next week and we'll look at our

basic premise of breathing